Here’s a high-protein, muscle-friendly recipe for Protein Pancakes with a Drizzle of Maple Syrup
fluffy, nutrient-dense pancakes packed with protein and complex carbs to fuel workouts and satisfy sweet cravings guilt-free!
Ingredients
For the Pancakes:
- 1 scoop (30g) vanilla or unflavored whey protein powder (or plant-based)
- ½ cup oat flour (or blended oats)
- 1 tsp baking powder
- 1 large egg (or 2 egg whites for lower fat)
- ½ cup unsweetened almond milk (or milk of choice)
- ½ tsp vanilla extract
- Pinch of salt
- Cooking spray or coconut oil (for the pan)
For Serving:
- Sugar-free maple syrup (or regular, to taste)
- Optional toppings: Fresh berries, nut butter, Greek yogurt
Instructions
1. Mix Dry Ingredients:
- In a bowl, combine protein powder, oat flour, baking powder, and salt.
2. Add Wet Ingredients:
- Whisk in the egg, almond milk, and vanilla extract until smooth. Let the batter rest for 5 minutes to thicken.
3. Cook:
- Heat a non-stick skillet over medium-low heat. Lightly coat with cooking spray or coconut oil.
- Pour ¼ cup batter per pancake. Cook until bubbles form on the surface (~2-3 minutes), then flip and cook for 1-2 more minutes.
4. Serve:
- Stack pancakes, drizzle with maple syrup, and add optional toppings.
Macros (Per Serving – 2 Pancakes + Syrup)
- Calories: ~250-300 kcal
- Protein: ~25g (protein powder + egg)
- Carbs: ~25g (oat flour + syrup)
- Fats: ~5-7g (egg + cooking oil)
Why This Meal is Great for Bodybuilders
- Muscle-Building Protein: Whey or plant-based powder provides fast-absorbing amino acids.
- Slow-Release Carbs: Oat flour fuels workouts and replenishes glycogen.
- Low-Sugar Sweetness: Sugar-free syrup adds flavor without spiking insulin.
- Customizable: Adjust toppings to fit bulking or cutting goals.
Pro Tips
- Fluffier Pancakes: Fold in 1 whipped egg white for extra lift.
- Vegan Option: Use flax eggs (1 tbsp flaxseed + 3 tbsp water) and plant-based protein.
- Boost Fiber: Add 1 tbsp chia seeds to the batter.
- Meal Prep: Freeze pancakes between parchment paper; reheat in a toaster.
- Flavor Twists: Mix in cinnamon, blueberries, or dark chocolate chips.
Whip up these pancakes to start your day strong or refuel post-workout! 🥞🍯💪